Welcome to #4, the final installment of our 4 part series of dietary fibre. If you missed the others, you can find them here: 1. Understanding dietary fibre 2. Not all dietary fibre is created equal 3. Some fibres are more gassy than others
Do you experience bloating, constipation, excessive wind, abdominal discomfort or pain, or diarrhoea?
You may have IBS (and be avoiding fibre rich foods in attempt to manage your symptoms). If this is the case, you may not be getting enough or the right types and amounts of fibre for your condition. A specialised fibre supplement can to help with meet your needs as well as promote a healthy gut microbiome.
Use this table to try and estimate your daily intake.
**Keep in mind, most people need around 25-30g of fibre per day.
Corn* Eggplant Green beans Broccoli* Spinach Kale Green leafy vegetables
Brussel sprouts* Sweet potato* Turnip Eggplant Carrots Potato Green beans
Baked/mashed potatoes Sushi Potato, cooked and cooled
Artichoke hearts* Beetroot*
Spelt sourdough bread Multigrain/wholemeal bread* Burghul* Buckwheat products Oat or rice bran Quinoa
Rolled Oats* Wholegrain bread* Brown rice
Rolled Oats * Fruit free muesli* Hi Maize-enriched bread products Cornflakes*
Rolled Oats* Buckwheat Kernels* Wheat free -Gnocchi
Pasta (GF), cooked and cooled.
Nuts/Seeds & Legumes
Peanuts Almonds* Walnuts LSA Pumpkin seeds Chia seeds Sesame seeds
Chia seeds Lentils*
Canned chickpeas* Canned Lentils*
We can provide specialist advice about modifying the different types of fibres needed for your gut and condition. If you need a fibre supplement, we can guide you as to the best one which is right for you (fermentable or non-fermentable) – depending on your gut symptoms.
It can be time consuming with confusing mistakes made when trying to go it alone with low FODMAP.